Being physically fit is not an easy task. Counting calories and adhering to trendy diets might not be the best strategies if you're trying to acquire a thin figure. Let's elaborate.
It's possible that counting calories won't always result in effective weight loss. This approach only yields transient outcomes (1). (2). But don't worry; we've put up a list of 30 simple strategies to lose weight quickly and simply. You will be astounded at how thin your body appears and how wonderful you feel after two to three weeks. Continue to read.
Consume green tea
Catechins (EGCG, EGC, and ECG), which are powerful antioxidants, are abundant in green tea (3). By scavenging the negative free oxygen radicals and lowering inflammation, catechins detoxify the body.
Additionally, green tea catechins have demonstrated encouraging benefits in lowering the risk of cancer and cardiovascular disease (4). To eliminate toxins, hasten weight reduction, and enhance your health, consume two cups of green tea daily.
Enhance meals with protein
Each meal's addition of protein helps maintain lean muscle mass (5). To enable movement, the muscles, which are composed of protein, contract and then relax. Muscles have more mitochondria (the organelles that convert sugar to energy) because they are always working (6).
According to research, a high-protein diet promotes more weight reduction than a diet high in protein as a whole (7). Here is a list of sources for proteins:Eggs, skinless chicken breast, mushrooms, ground turkey, seafood, tofu, lentils, beans, soy, almonds, seeds, and milk are all good sources of protein.
Eat fruits and vegetables
Increasing your intake of fruits and vegetables might assist you in losing weight quickly (8). They are abundant in vitamins, minerals, and dietary fiber. Fruits and vegetables are low in calories, improve satiety, decrease appetite, and lower body mass index (BMI).
Investigate intermittent fasting
It's common to use intermittent fasting to reduce weight quickly (10). You are allowed to eat anything you want for a certain period of time before fasting the rest of the day. Intermittent fasting also lowers triglyceride and LDL cholesterol levels (11).
Depending on your convenience, you can test the 16/8 intermittent fast or one of the other options.
Prevent Added Sugar
To lose weight rapidly, stay away from processed sugar. Foods like soda, diet soda, cakes, pastries, cupcakes, milk chocolate, white chocolate, sweets, waffles, pancakes, peanut butter cups, bagels, marshmallows, candied apple, and anything containing fructose, sucrose, and HFCS should all be avoided.
In addition, sugar often causes the body's inflammation to worsen (12). In turn, this results in weight gain brought on by inflammation.
Don't eat processed foods
Salami, ham, frozen foods, canned foods, ready-to-eat meals, and packaged fruit and vegetable juices are examples of processed foods that include a lot of salt, sugar, preservatives, and artificial coloring.Avoid processed meals such as potato chips, burgers, pizza, fried chicken, and fries. These are heavy in calories, sugar, salt, and trans fats, all of which contribute to rapid weight gain (13). Avoiding these meals can help you lose fat quickly and keep the weight off.
Consume Water
Staying hydrated is essential for weight reduction success. We frequently confuse thirst with hunger. Drinking water when you are hungry will lower your food intake while increasing lipolysis (fat breakdown) (14).
According to one study, consuming 500 mL of water before meals resulted in better weight reduction in middle-aged women (15). Depending on your exercise level and the environment where you reside, drink 2-4 liters of water every day.
